References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.
How Much Phosphorus Do I Need?
RDA for Adults is 700 mg/d
Upper Safe Limit for Adults 18-70 is 4 g/d
Upper Safe Limit for Adults >70 is 3 g/d
Why Do I Need Phosphorus?
Phosphorus is important to the mineralization of bones and teeth
Phosphorus is needed for energy metabolism
Phosphorus is part of every cell in the body
Phosphorus is needed to make the genetic material DNA and RNA
Vegan Sources
Phosphorus tends to be in high protein foods so vegan sources include legumes, nuts, seeds, and whole grains
Food | Phosphorus Content (mg) |
Black beans, cooked, 1 cup | 241 |
Pinto beans, cooked, 1 cup | 251 |
Soy milk, 1 cup | 104 |
Brown rice, cooked, 1 cup | 162 |
Quinoa, cooked, 1 cup | 281 |
Tofu, firm, 1/2 cup | 239 |
Almonds, 1 oz (~23) | 136 |
Pistachios, 1 oz (~49) | 133 |
Sunflower seeds, 1 oz | 327 |
Deficiency Symptoms
Weakness
Bone pain
Toxicity Symptoms
Low blood calcium levels
Phosphorus
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